AVA Results, Action Plan - April 2024                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                               

Category	Goal	Do Now	In 1 Month	Next 2-3 Months
Blood Glucose	Avg. 90 (now around 104, but might be due to muscle mass & exercise)	1. Buy 2 * CGM 2. Eat low carb 3. Apple Cidre Vinegar before meals 4. Reduce Stress	If not better start Metformin
Lipids	Lp(a) < 30 mg/dl Apo(B) < 30 mg/dl	1. Cut down on foods with saturated fats 2. Supplement with Q10 at 200mg & NattoKinase at 2000 FU	If no improvement then Nustendi as a medication.	Get one of the following: Calcium Scan, CT Angiogram, or MRT
Hormones	Free & normal testosterone up SHGB down	1. Wait for diet changes to bring average glucose levels down 2. Get sunlight to testes	If no change to SHGB & Free Test then start medication for raising LH & FSA
Omega 3	EPA/AA 0.5 (currently 0.28)	Eat less eggs. Avoid foods high in AA. More Chia or Linseed Oil
Iron	Transferrin below 25% (currently at 49%)	Stop iron supplementation
Testing		Blood Test in One Month: Insulin, SHGB, Free Testosterone, Total Testosterone, LH, FSA, Estrogen

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March 2024

Video Released: My Blueprint Morning Routine

Mid-Term Test Updates:

1. First Diagnosis from AVA: High Lipoprotein(a) at 39mg/dl means higher CVD risk. This is an issue; Now researching and I'll be doing a video on this next. (Update: VIDEO HERE):
2. Other results received: some good, some need retesting for further diagnosis. Stay tuned for updates.
3. TruDiagnostic Tests are now harder to get in Germany, so results will take a while.
4. Fitness Tests: All showed improvement; e.g., continous pushups increased to 64.

Changes to Protocol from First AVA Follow-Up Call:

1. Increased Vitamin D to 5000 IU.
2. Developing a skin protocol to start in April. Finding good products seems hard.

Events:
Hosted the second “Don’t Die” Meetup in Frankfurt with a hike to Altkönig Mountain. Lots of fun & great to meet likeminded people. Pictures attached.

Temporary Stack Change during Holiday:
Went on holiday in Taiwan. Paused my stack & fitness regimen to try Bryan Johnson's Blueprint Stack (similar to mine with some nice additions).

• It added convenience by reducing the number of pills.
• Experienced reflux issues in the first week, but they resolved quickly.

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February 2024

AVA Medical Visit
I visited AVA Medical, the first proactive medicine practice in Germany. (Click here to check them out, yes I get commissions if you come through me).

1. Mid-term results: Took over 60 blood markers and am now awaiting results.
2. Tried different longevity therapies (VIDEO HERE):
   1. Infusions: NAD+, Vitamin B, and EAAs
      • Notably, the NAD+ infusion created a strange pressure feeling when accelerated.
      • But had significantly elevated energy level the next days.
   2. Red Light Therapy
   3. Vagus nerve stimulation (Nurosym & Pulsetto) - Brought my HR right down & HRV up.
   4. Visia Scan Device to determine skin age (see pic attached)

Immediate Outcomes from AVA visit:

1. Skin age matches chronological age (32). Happy it’s not older, but aiming to reduce it.
2. Planning to design a daily skin protocol (including retinol).
3. Really want a Pulsetto now.

Fitness:

• Fully recovered to November's fitness levels before getting sick, regaining physique, strength, and endurance. Important lesson: take sufficient recovery time.
• HRV and RHR are not yet back to optimal levels.

Other Observations:

• My Pulse Wave on my scale hasn’t returned to desired levels, now mostly at normal levels. Planning to address this.

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January 2024

Video Released: My Custom Longevity Blueprint

Recovery and Fitness:
After sickness in December, I am now fully recovered. I ramped back into my fitness protocol during the first half of January with minimal loss in muscle and gains.

Meditation:
Completed an 8-day Silent Meditation retreat with my teacher Milenko (Lineage Holder for “Individual Meditation” teaching) focused on clearing the mind.
   Key insight: “I don’t wish for approval of others.”

New Blueprint Additions:

• Incorporated grip strength training into my fitness plan. 1 p.w. (dead hang training + grip strength trainers) 
• Added Ashwagandha to my supplement stack.

Community Engagement:

• Hosted the first "Don’t Die" Meetup in Frankfurt with around 30 participants.
• Scheduled the next round of tests with AVA Medical in Hamburg for mid-term challenge results at the end of February.

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December 2023

Sick for 3 weeks, first with a throat infection that turned into a full blown middle ear infection which took 2 different antibiotics to kill. So I, was deaf on the right ear & had to spend most December in recovery mode and the holiday break came as a very welcome opportunity to reset. Luckily my hearing recovered.

As to the Challenge: I just stopped the fitness protocol part of my Blueprint. I maintained everything diet, meditation & sleep protocols and that certainly helped with recovery.

Lessons Learned:

1. Patiently & slowly ramp your fitness routine after recovery
   1. After I thought I recovered from the initial throat infection I started straight into my workout protocol and this led to the infection remains “re-igniting” in my ear.
2. Prioritize PRE-biotics over PRO-biotics (i.e. feed the good bacteria in your gut, because w/o food they die)
3. Don’t visit a packed sauna with people sneezing ;)

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November 2023

Protocol:

• Fully ramped blueprint fitness protocol & Saw first success with e.g. VO2 Max (Apple Watch) increasing 7%
• Created and am making final changes to supplement & diet protocol
• Started Training to become certified REBT Coach (see Mental Health section)

Testing:

• Baseline test-results arrived (Tru-Diagnostics) - Surprising: 0.72 Dunedin Pace of Aging.
• Completed all Fitness Tests

Data Highlight - Sleep Improvements:
November Oura Sleep Scores Averages = Best of 2023

1. Avg. Sleep Score: 84 (+1 MoM)
2. HRV = 46ms (+8 MoM)
3. Resting Heart Rate = 49 (-3 MoM)